Weekly Workout: Week 2

Week 2 of the Weekly Workout features heel raises, which help strengthen your calves to increase endurance for long training runs. Perform the heel raises on an incline with your heels lowered below the balls of your feet with something to stabilize yourself within arms reach. Perform 2-3 sets of 8-10 reps using both feet. Once the sets become easy to perform, switch to single leg heel raises, alternating feet between reps.

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Each week over the next 12 weeks Runner’s World will release a new video that gives you a quick exercise, stretch, or drill to add to the end of your run to help train you for a fall full of PR’s. The video will add a new move to your routine and by the end of September you will have a full 12-step sequence to perform at the end of your run.

Budd CoatesBudd Coates has been running for 40 years and coaching for 30.

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